SKILLS for Tuesday 11/22/2022 is the CLEAN
CompEx for Tues 11/22
shoulder prehab
E:90 x5 do 1 snatch balance + 1 overhead squats, 70-85%
E:90 x3 do a 3-positional snatch (hang snatch, below knee snatch, snatch), 50%
E:90 x10 do 1 pause power snatch + snatch
for time:
800m run
15 DB snatch, 2x 20/35/50lbs
max unbroken toes-to-bar
2:00 rest
Repeat for 4 sets or when 60 t2b are completed, whichever comes first.
GYMNASTICS for Tues 11/22
3+ rounds of 10 reps each:
– double pause tempo ring row
– pike handstand pushup + 4 taps
– front scale to back scale/side
2+ rounds
:10 pullup hold + :20 hang
20 plank hip taps
:30 single-arm plank/side
:40 hollow rock
This Friday, Native American Heritage Day, you can join us at 12pm to 2pm for Friendsgiving!
Bring some food to share- perfect if you have leftovers!
We will provide some snacks
Coach Dave (professional chef by trade) may make something for those in attendance!
BYOB
and finally RSVP in PushPress so we have a headcount- we won’t count as a class
WORKOUT for Monday 11/21/2022
front squat 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+
for time:
300 double unders
200 situps
100 DB reverse lunges, 2×20/35/50lbs
Rx = unpartitioned. Post time to whiteboard!
ENGINE for Mon 11/21
EMOM x24
a. 10/13/15 calorie row
b. 5 pullups, 10 pushups, 15 squats
c. max kettlebell clean & jerks
BODYBUILDING for Mon 11/21
3+ rounds:
10+ KB crush-grip bent-over row
10+ parallel ring row
10+ weighted hip extension
3+ rounds
barbell bicep curls 21’s
banded lat pulldown 21’s
Rest as needed everywhere!
We’re back to a new cycle for 5/3/1. Still sticking with front squats on Mondays and strict presses on Friday it’s time to apply your new estimated 1RM to your percentages. Remember that you should apply your training max (90% of actual 1RM) to the daily percentages to stay successful, and without overthinking.
For this holiday week we’re going to start the workout with an echo of last Friday’s “ANNIE” movement-wise, but rather than descending volume sets we’re going to give you bulk numbers of 300/200/100 and your goal is to chip away until it’s time to move onto the next skill. Remember: it’s probably a good idea to have your own jump rope. Don’t start with one of the expensive ones (the RPM community ropes at the gym are about $80/each)- you don’t need the tech which drives up that price.
On Wednesday, our Olympic weightlifting day, we’re working cleans and figuring out how to use our hips to get under and use our legs to drive the bar up. The conditioning piece introduces a new movement- don’t fret though, it’s easy to figure out. The challenge lies in your ability to adapt! Pair that with your pullups. Grips help for all hanging exercises. Bookmark that and add it to your wish list if you don’t have them.
We will be open this weekend as well! On Thanksgiving you’ll have a grand ol’ time with some brutal piece to keep your metabolism in check. On Native American Heritage Day we’ll race a 5k followed by some more Olympic weightlifting skill work. Saturday will be a barbell chipper in contrast to last Saturday’s body weight chipper.
We have one more month in the books for the remainder of this programming block, but also for 2022!
SKILLS for Saturday 11/19/2022 is the DEADLIFT
WORKOUT for Sat 11/19/2022
for time:
80 walking lunges
70 burpees
60 calorie row
50 chest-to-bar pullups
40 dips
30 wall walks
20 bar muscle-ups
Post time to whiteboard!
WATCH:
WORKOUT for Friday 11/18/2022
shoulder press 50/5, 50/5, 60/3, 75/5, 85/3, 95/1+
“ANNIE”
50-40-30-20-10 reps for time:
double unders
anchored ab-mat situps
SupeRx goes for unbroken sets of double unders and 1/2 reps GHDSU. Post time to whiteboard!
ENGINE for Fri 11/18
60 calorie row
50 toes-to-bar
40 box jump overs
30 DB box step-over
20 minute AMRAP
BODYBUILDING for Fri 11/18
3 rounds
6-8 dumbbell shoulder press
10-12 alternating push press + slow lower
10-12 lateral (or rear) delt raises
3:00 rest
3 rounds
8+ Arnold presses
12+ Alternating Arnold presses
12+ alternating front delt raise
GYMNASTICS for Fri 11/18
4 rounds of 10 reps each:
– strict ball up
– (strict) dip w/ pause in bottom
– knee jumps
2-3 rounds:
1:00 top-of-feet plank
:30 pike handstand
15 side bends/side
10 prone PVC press
then false-grip muscle-up work